Self-Compassion for Stress: A Calming Practice to Find Peace in Difficult Times


By: Monica Hoss
Licensed Psychotherapist
MSc Psychology 

Life can be hard sometimes. Whether you're facing challenges at work, feeling the weight of a complicated relationship, or carrying concern for a loved one, moments of stress and overwhelm are part of being human. As a psychotherapist, I often work with individuals navigating these very experiences—and I want to offer a simple, compassionate practice that can help bring comfort and clarity during difficult times.

If you’re currently feeling stuck, anxious, or overwhelmed, this practice can serve as a soft place to land. It’s based in mindfulness and self-compassion—two powerful therapeutic tools that foster emotional healing and resilience.

Take a few quiet moments to try this guided exercise. You don’t need to fix anything right now, just give yourself permission to be present and kind to yourself.


Unsplash

1. in a stressful situation 

Think of a situation in your life that’s causing you stress or emotional pain. It might be a difficult conversation, an unresolved conflict, a challenge at work, or even something more subtle—like a feeling of disconnection or uncertainty.

Don’t overthink it. Trust your instincts. Whatever first comes to mind is often the right place to begin.

2. notice where you feel it in your body 

Our bodies often carry the tension we don’t speak out loud. Take a moment to check in with yourself. Are you clenching your jaw? Feeling tightness in your shoulders, neck, or back? Maybe there’s a heaviness in your chest or a flutter in your stomach. According to the American Institute of Stress, common areas for storing emotional tension include:

  • Headaches or migraines

  • Neck and shoulder tension

  • Back pain

  • Muscle spasms

  • Jaw tightness

Recognizing these sensations without judgment is the first step toward release.

 3. acknowledge the suffering

Now gently say to yourself: “This is a moment of suffering.”

There’s nothing wrong with you for feeling this way. Pain, stress, and discomfort are part of the human experience. This simple acknowledgment can create space for compassion to enter. Let yourself be here, exactly as you are.

4. offer yourself compassion 

Now, gently place your hands over your heart. Feel the warmth of your own touch—a quiet gesture of care.

Say to yourself: “May I be kind to myself.”

Let that phrase be a doorway to self-compassion. You can also choose one of the following phrases—or create your own—that speaks directly to what you need in this moment:

  • “May I give myself the compassion that I need.”

  • “May I learn to accept myself as I am.”

  • “May I forgive myself.”

  • “May I be strong.”

Allow these words to settle into your heart and body. Let them nourish you, even just a little.

5. remember you're not alone 

Say to yourself: “Suffering is a part of life.” Or, if it resonates more:

  • “I’m not alone.”

  • “We all struggle in our lives.”

This is not to minimise your pain, but to normalise it. When we remind ourselves that pain is a shared human experience, it becomes easier to approach ourselves with kindness instead of judgment.

final thoughts: you deserve support 

If this practice brought you a sense of calm, even briefly, imagine what regular emotional support could bring to your life. Therapy provides a safe, confidential space where you can explore your challenges, find clarity, and develop healthier patterns with the help of a trained professional.

Whether you’re facing ongoing anxiety, navigating relationship struggles, or simply want to build a more compassionate relationship with yourself, psychotherapy can help. It’s not about “fixing” you—it’s about helping you understand yourself more deeply and giving you the tools to navigate life with greater ease and resilience.

ready to begin your healing journey? 

If you’re curious about how therapy can support you, I invite you to try a session. It could be the first step towards a more peaceful, grounded version of you.

📆 Contact me to schedule an appointment or book a free consultation. Let’s talk! Your well-being is worth it.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 
Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com
Individual, Couple/ Family Therapist, and supervisor.
A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member


Verified By:

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Let's Be Happy, Self-Love,

7 Powerful Strategies to Overcome Workplace Challenges

 Feeling Overwhelmed at Work? Here Are 7 Powerful Strategies to Overcome Workplace Challenges


By: Monica Hoss 
Licensed Psychotherapist 
MSc Psychology 

Have you ever found yourself staring at your inbox, heart racing, wondering how you're going to meet competing deadlines, manage difficult colleagues, and still maintain a sense of calm? You're not alone.

Workplace challenges are a universal experience—regardless of your role, industry, or seniority. From miscommunication and burnout to shifting expectations and high-pressure environments, today’s professionals are asked to do more, faster, and often with less support. But here’s the good news: many of these challenges can be managed, and even overcome with the right mindset and tools.
Below are seven powerful strategies to help you navigate and rise above workplace stressors, while also cultivating professional growth and resilience.


1. reframe challenges as professional growth opportunities 

Instead of viewing obstacles as roadblocks, consider them stepping stones toward professional development. Whether it's managing a difficult client, handling a failed project, or navigating change, every challenge offers a chance to improve critical thinking, leadership, and adaptability. By shifting your mindset from “Why is this happening to me?” to “What can I learn from this?”, you activate resilience and open yourself to long-term growth.

2. enhance communication through clarity and empathy 

Misunderstandings are one of the most common—and preventable—workplace issues. Clear communication reduces confusion, prevents conflict, and builds stronger relationships. Practice active listening, ask clarifying questions, and when delivering feedback, aim to be specific and constructive. Equally important: approach conversations with empathy. Understanding the emotions behind the message can be the difference between resolution and resentment.

3. establish and respect personal boundaries  


Burnout often stems from a lack of boundaries—saying yes too often, working late without rest, or feeling pressured to be constantly available. Establish clear limits around your time, workload, and mental space. Communicate those boundaries with professionalism, and remember: healthy boundaries support productivity and well-being, not hinder them.

4. master the art of prioritisation


In fast-paced environments, everything can feel urgent. But not everything is important. Use prioritization tools like the Eisenhower Matrix or the 80/20 rule (Pareto Principle) to identify what truly matters. Break large tasks into smaller steps, and allocate your time and energy accordingly. Effective prioritization not only reduces overwhelm—it also boosts your performance.

5. develop emotional intelligence (EQ)


Emotional intelligence is the cornerstone of effective leadership and collaboration. By increasing your awareness of your own emotions and those of others, you can better manage conflict, respond rather than react, and create a more psychologically safe work environment. High EQ professionals are often better equipped to navigate complex interpersonal dynamics and lead with compassion.

6. acknowledge progress and celebrate small wins


In the pursuit of big goals, it's easy to overlook incremental progress. Yet small wins are powerful motivators. They reinforce effort, build momentum, and nurture confidence. Whether it's completing a challenging presentation, resolving a conflict, or simply making it through a difficult week, take time to acknowledge and celebrate your efforts.

7. seeking support 


There is strength in seeking help. Whether through mentorship, peer support, or professional coaching, engaging with others provides perspective, validation, and practical guidance. Speaking up about challenges isn't a sign of weakness; it's a proactive step toward sustainable solutions.

 in conclusion


Workplace challenges are inevitable, but they don't have to be debilitating. By approaching them with strategic intention, emotional insight, and self-compassion, you not only overcome obstacles, you evolve as a professional.
If you're facing a particularly difficult period in your career, or If you're currently navigating stress, burnout, or complex dynamics at work, know that you're not alone—and you don’t have to go through it unsupported. Sometimes, having a dedicated space to talk things through can make all the difference.

As a qualified therapist, I specialize in helping professionals manage workplace stress, build emotional resilience, and find clarity during times of change or overwhelm. Whether you're seeking tools to cope, space to reflect, or strategies to grow, I'm here to support you.

Let’s work together to help you feel more confident, calm, and in control, both in your career and in your life.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 
Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com
Individual, Couple/ Family Therapist, and supervisor.
A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member


Verified By:

at

7 Incredible Tips to Recover from Burnout

Signs of Burnout and 7 Incredible Tips to Recover

Monica Hoss
Licensed Psychotherapist 
MSc Psychology 

In today’s fast-paced world, burnout is becoming increasingly common, but often misunderstood. Many people push through stress and exhaustion, believing it's normal. But burnout is more than just feeling tired. It’s a serious emotional, mental, and physical condition that can affect your well-being, relationships, and quality of life. Let’s explore the real signs of burnout and 7 powerful, therapist-approved ways to recover and reclaim your energy.

 what is burnout?

Burnout is a state of chronic stress that leads to physical and emotional exhaustion, reduced performance, and a sense of detachment. It’s most commonly associated with work, but it can happen in any part of life—including caregiving, relationships, or even long-term stress.

According to the World Health Organization, burnout is an occupational phenomenon caused by:

  • Feeling depleted or exhausted

  • Mentally distancing from one’s job or tasks

  • Reduced professional or personal effectiveness

 Commen signs of Burnout

If you're wondering whether you're experiencing burnout, look out for these warning signs:

  • Constant fatigue, even after rest: You feel physically and mentally drained, no matter how much sleep you get.
  • Loss of motivation: Things you used to enjoy now feel like a burden. You may dread tasks you once looked forward to.
  • Emotional numbness or irritability: You might feel detached, cynical, or quick to anger, even with loved ones.
  • Difficulty concentrating: Burnout can make it hard to focus, make decisions, or complete simple tasks.
  • Sleep problems: Trouble falling asleep, staying asleep, or waking up feeling unrested is very common.
  • Physical symptoms: Headaches, stomach issues, muscle tension, and frequent illnesses may appear as your body struggles to cope.
  • Feeling helpless or stuck: You might feel like no matter what you do, nothing changes—leading to hopelessness.

 7 incredible tips to recover from burnout

Burnout recovery doesn’t happen overnight, but with small, intentional changes, healing is possible. Here are seven tips I often share in therapy with clients recovering from burnout:

1. reconnect with your inner peace through therapy 

Burnout may pull you away from your natural state of calm. Therapy offers a grounded, professional space where you can begin to reconnect with yourself—beyond the chaos of daily life. In each session, you’ll slow down, reflect, and identify what’s truly draining your energy. This clarity is the first step towards inner peace. With consistent support, therapy helps you realign your mind and emotions, so you can begin to feel centred and whole again.The first step is recognising that you’re burned out, and that it’s okay. Burnout isn’t a sign of weakness; it’s your body and mind asking for care.

2. Set clear boundaries 

Start saying “no” to things that deplete you. Limit work outside office hours and carve out time that’s just for you without guilt.

3. rebuild your routine around rest 

Schedule recovery time the same way you schedule meetings. Include naps, quiet time, walks in nature, or simply doing nothing.

4. practice mindfulness 

Daily mindfulness, deep breathing, or short meditations help calm your nervous system and bring you back to the present.

5. reconnect with joy 

Do something small each day that makes you smile. Art, music, journaling, or reconnecting with someone you love can reignite emotional energy.

6. nourish your body 

Eat well, stay hydrated, and move gently—like stretching, yoga, or walks. Your body is your foundation for healing.

7. seek professional support 

You don’t have to navigate burnout alone. A licensed therapist can help you process your experience, build resilience, and create a personalized plan to recover.

final thoughts: you deserve to feel better

Burnout can feel isolating—but it’s more common than you think. You are not broken. You are simply in need of rest, care, and support. With time, compassion, and the right tools, you can heal.

I offer a safe and supportive space to explore what’s been weighing you down and help you rediscover your calm. By online therapy sessions, you can access support wherever you are.

If you're feeling overwhelmed, emotionally drained, or disconnected from the things you used to enjoy, you're not alone, and there is a path to healing.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 
Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com
Individual, Couple/ Family Therapist, and supervisor.
A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member


Verified By:




at
Let's Be Happy, Self-Love,

7 Incredible Tips to Teach Kids the Art of Self-Discipline

 7 Incredible Tips to Teach Kids the Art of Self-Discipline

Monica Hoss
Psychotherapist
MSc Psychology 

As a parent, you want your child to succeed not just academically, but emotionally and socially as well. One of the most important skills that will serve them throughout their lives is self-discipline, not punishment. Whether it’s managing their emotions, sticking to a routine, or making thoughtful decisions, self-discipline helps children build resilience and achieve their goals. 



But how can you, as a parent, foster this critical trait in your child? It’s not always easy, but with the right guidance, you can teach them the art of self-discipline in ways that feel natural and supportive. Here are seven incredible tips to help your child develop self-discipline:

1. Model Self-Discipline Yourself

Kids are keen observers, and they learn by watching their parents. If you want your child to develop self-discipline, it’s crucial to model it in your own life. Whether it's sticking to a routine, managing your emotions, or focusing on a task despite distractions, your behavior teaches them more than words ever will.

Tip: Practice patience and consistency in your own life. For instance, if you promise to do something, follow through. Demonstrating commitment shows your child the value of self-discipline.

2. Set Clear and Realistic Expectations

Children need clear guidelines to understand what’s expected of them. It’s important to set achievable goals that match their developmental stage. When they know what’s expected, they can work towards it without feeling overwhelmed.

Tip: Break down tasks into smaller steps. For example, instead of saying, “Clean your room,” try “Pick up your toys first, then make your bed.” This helps them focus on one thing at a time, building a sense of accomplishment with each step.

3. Encourage Delayed Gratification

In a world full of instant rewards, teaching kids to wait for a reward can be one of the most valuable lessons. Delayed gratification is a way that helps children develop their patience and perseverance. However, don't be hard on kids

Tip: Use simple rewards systems, like waiting until after breakfast or earning extra time family game. Praise their patience and effort, emphasizing how the reward feels even better after they've worked for it.

4. Foster Problem-Solving Skills

Self-discipline isn’t just about following rules, it’s about thinking critically and making good decisions. Encourage your child to think through problems and possible solutions rather than telling them what to do every time.

Tip: Ask open-ended questions like, “What do you think we should do next?” or “What could you do differently to solve this problem?” This promotes independent thinking and reinforces the idea that they are in control of their actions.

5. Use Positive Reinforcement

Praise and encouragement go a long way in reinforcing self-discipline. When your child demonstrates self-control or sticks to a task, acknowledge their effort. Positive reinforcement encourages them to continue  these behaviors.

Tip: Instead of just focusing on the outcome (like finishing homework), praise the process: “I really appreciate how you stayed focused and didn’t get distracted while working on your homework.” This teaches kids to value effort over immediate results.

6. Creating Consistent Routines

A structured routine helps children understand that discipline is part of their daily life. When children know what to expect, they feel secure and are more likely to stick to the plan.

Tip: Build consistent routines for daily activities like bedtime, homework time, and meals. The predictability of a schedule helps your child feel more in control and less likely to resist tasks.

7. Teach The importance of responsibility

Self-discipline goes hand in hand with responsibility. Encourage your child to take ownership of their actions, whether it’s completing their chores or managing their time wisely.

Tip: Give them age-appropriate responsibilities, like setting the table or packing their backpack. When children feel responsible for their actions, they develop an internal sense of discipline.

Final Thoughts: Empowering Your Child for Success

Teaching self-discipline takes time, patience, and consistency, but it’s one of the greatest gifts you can give your child. As they grow, self-discipline will help them make thoughtful decisions, manage stress, and overcome challenges. By modeling these behaviors, setting realistic expectations, and reinforcing positive actions, you empower them to take control of their lives.

Remember, self-discipline isn’t about perfection, it’s about progress. Celebrate small victories along the way, and always offer guidance with love and understanding. The more you invest in nurturing this trait, the more your child will thrive, both now and in the future.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 
Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com
Individual, Couple/ Family Therapist, and supervisor.
A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member


Verified By:
at
Let's Be Happy, Self-Love,

Are These 5 Myths Holding You Back from Success? Here's How to Break Free!


Are These 5 Myths Holding You Back from Success? Here's How to Break Free!

By Monica Hoss 

Licensed Psychotherapist

Generally, you talk about your goals, dreams, or changes you’d like to make. However just as sometime, some of you believe you can’t. The reasons often sound reasonable at first, but when you dig deeper, they’re not truths, they're myths, they’re self-limiting beliefs. 

These myths aren’t about deception in the traditional sense. They’re protective stories you may tell yourselves to avoid discomfort, fear, or uncertainty. But the truth is, while they may feel safe in the moment, they often keep you stuck. Let’s look at five of the most common myths, and how to shift them.



  1. Avoiding Risks Doesn't equal Safety

Myth 1: “It’s too risky to try.”


What’s really happening:

Fear of failure. Fear of judgment. Fear of the unknown.

The truth:

Yes, risk involves uncertainty—but so does staying stuck. Avoiding all risk doesn’t equal safety; sometimes it just means settling. Growth often involves a bit of discomfort, but that doesn’t mean it’s dangerous.

How to break free:

Start small. You don’t need to leap; you can step. Try something low-risk that moves you toward your goal. Build confidence through action.

  2. It's Never too late to start

Myth2. “It’s too late to start.”

What’s really happening:

Comparison and regret. Belief that time defines worth.

The truth:

It’s never too late to change, learn, or grow. Some people start careers, relationships, or passions in their 40s, 50s, even 70s. Life doesn’t have a set timeline.


How to break free:

Focus on today, not yesterday. Ask: “What’s one thing I can start now that my future self will thank me for?

3. YLeadership Is About Presence, Not Age

Myth3. “It’s too early to lead.”

What’s really happening:

Impostor syndrome. Feeling like you need more experience or permission.

The truth:

Leadership isn’t about age or credentials. It’s about presence, clarity, and care. You don’t need to be the expert to be an example.

How to break free:

Own where you are. Share your journey, not just your wins. You’d be surprised how many people are inspired by your becoming, not just your arriving.

 4. Your Brain Is Capable Of Cahnge

Myth 4: “It’s too hard to learn.”

What’s really happening:

Fear of failure. Fear of looking “not smart.” Past negative learning experiences.

The truth:

Everyone struggles with learning at times. But your brain is capable of change—this is called neuroplasticity. Learning is a process, not a performance.

How to break free:

Give yourself permission to be a beginner. Practice curiosity over perfection. Celebrate progress, not just outcomes.

5. You Have Time For What Matters Most

Myth 5. “I’m too busy to build.”

What’s really happening:

Overwhelm, avoidance, or unclear priorities. “Busy” can be a socially accepted way of avoiding deeper work.

The truth:

You may be busy, but are you busy with what matters? Often, we spend time on what feels urgent, not what’s truly important.

How to break free:

Start by identifying your top values. Even 15 minutes a day spent intentionally can move you forward. Progress isn’t about speed. It’s about direction.

Final Thoughts

Your mind is powerful! And sometimes, it protects you in ways that keep you small. These myths aren’t signs of weakness. They’re signs that you’re human. But with awareness, compassion, and intentional action, you can start to let go of the stories that no longer serve you.  Step into a fuller, freer version of yourself.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 
Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com
Individual, Couple/ Family Therapist, and supervisor.
A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member


Verified By:
at
Let's Be Happy, Self-Love,
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